The Cell Gym CrossFit Superstition – WOD

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Metcon

Metcon (Time)

“Beatdown”

For time:

65 Box jump, 24 inch box

200m run

65 Jumping pull-ups

200m run

65 Kettle-bell swings, 1 pood

200m run

Walking Lunge, 65 steps

200m run

65 Knees to elbows

200m run

65 Push press, 45 pounds

200m run

65 Back extensions

200m run

65 Wall ball shots, 20 pound ball

200m run

65 burpees

200m run

65 Double unders